Believe You Can: Building Confidence That Lasts
Self-Efficacy is something many of us struggle with, yet the science of happiness and well-being has revealed powerful strategies that can make a real difference.
Controlling attention and reducing mind wandering enhances happiness and flow experiences.
In this guide, we’ll explore evidence-based approaches to self-efficacy, drawing on the latest research in positive psychology and behavioral science. You’ll learn practical strategies you can implement today, backed by studies from leading researchers in the field.
Whether you’re just starting your wellness journey or looking to deepen your practice, these insights will help you make meaningful progress.
Understanding Self-Efficacy
Before diving into strategies, it’s important to understand why self-efficacy matters for our overall well-being.
Attention is a core happiness lever. Training it reduces rumination and builds confidence in your ability to direct your mind.
The connection between self-efficacy and happiness is well-documented in research. When we actively work on this area of our lives, we often see ripple effects in other domains—from our relationships to our work performance.
Research insight: Controlling attention and reducing mind wandering enhances happiness and flow experiences. (Gilbert & Killingsworth, 2010)
Strategy 1: Attention Control
Attention is a core happiness lever. Training it reduces rumination and builds confidence in your ability to direct your mind.
How to apply this:
Do a 10-minute focus sprint: choose one simple task (e.g., reading a short article), silence notifications, set a timer, and work until the bell.
Strategy 2: Negative Visualization
Turning vague worry into specific plans boosts autonomy and reduces mental load. Done sparingly, negative visualization increases resilience without dragging mood, supporting sustainable well-being.
How to apply this:
Once this week, set a 10-minute timer. Choose one plausible challenge, visualize it for 2–3 minutes, then mentally rehearse your constructive response and list two concrete actions—schedule the first action before you finish.
Research note: “Brief doses of negative visualization are recommended for preparation, not prolonged dwelling.” — Irvine et al., 2019
Strategy 3: Natural-Consequences
Children need real-world feedback to develop mastery and purpose. When parents stop over-rescuing, kids learn to plan, own mistakes, and recover—key skills for long-term well-being.
How to apply this:
Choose one routine to stop rescuing this week (e.g., forgotten homework, packing gear). Write a brief plan (what you’ll no longer do, how you’ll support reflection after), tell your child today, and follow through on the next opportunity.
What the Research Shows
The strategies we’ve discussed aren’t just anecdotal—they’re backed by rigorous scientific research. Here’s what the evidence tells us:
Research insights:
Controlling attention and reducing mind wandering enhances happiness and flow experiences. — Gilbert & Killingsworth, 2010
People’s minds wander roughly half the time, and these moments are less happy than focused moments. — Gilbert & Killingsworth, 2010
Meditation practice is associated with reduced default mode network activity, which relates to less rumination. — Brewer, 2016
Use imagination strategically to prepare for challenges rather than ruminate. — Irvine et al., 2019
Putting It Into Practice
Knowing the science is one thing—putting it into practice is another. Here’s how to start:
Start small: Pick just one strategy from this guide and commit to trying it for a week. Small, consistent actions compound over time.
Track your progress: Notice how you feel before and after implementing these practices. Awareness helps reinforce positive habits.
Be patient: Meaningful change takes time. Research shows it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days.
Get support: Consider using tools designed to help you build these habits. Apps like Neurise provide personalized, science-backed recommendations tailored to your specific needs and goals.
Quick-start actions:
- Do a 10-minute focus sprint: choose one simple task (e.g., reading a short article), silence notifications, set a timer, and work until the bell.
- Once this week, set a 10-minute timer. Choose one plausible challenge, visualize it for 2–3 minutes, then mentally rehearse your constructive response…
- Choose one routine to stop rescuing this week (e.g., forgotten homework, packing gear). Write a brief plan (what you’ll no longer do, how you’ll suppo…
Conclusion
Improving self-efficacy is a journey, not a destination. The strategies we’ve explored in this guide—backed by research from leading scientists in positive psychology—offer a roadmap for meaningful progress.
Remember that small, consistent actions often outperform ambitious but unsustainable efforts. Start with one technique that resonates with you, practice it until it feels natural, then gradually expand your repertoire.
The science is clear: we have more control over our well-being than we often realize. By applying evidence-based strategies, you can make real progress toward a happier, more fulfilling life.
Take the Next Step
Ready to put these insights into action? Neurise makes it easy with personalized, science-backed recommendations delivered daily. Our app learns what works for you and helps you build lasting habits for happiness and well-being.
Download Neurise and start your journey to a happier life today.
Sources
- Gilbert & Killingsworth, 2010. A Study of Mind-Wandering and Happiness. https://doi.org/10.1126/science.1182439
- Brewer, 2016. The mindful brain: a simple guide to understanding neuroimaging research in mindfulness, self-regulation, and well-being. https://doi.org/10.1007/s12671-016-0523-5
- Irvine et al., 2019. Stoic Challenge: A Philosopher’s Guide to Becoming Tougher, Calmer, and Wiser. https://www.amazon.com/dp/059308496X
- Oettingen, 2014. Rethinking Positive Thinking: Inside the New Science of Motivation. https://doi.org/10.1093/acprof:oso/9780199331891.001.0001
- Wedge et al., 2008. To Eat or Not to Eat: The Role of Mental Imagery in the Reduction of Consumption. https://doi.org/10.1177/0149206308319211
- Kennedy et al., 2020. Good Inside: A Parenting Approach Based on Psychology and Research. https://www.goodinside.com/
- Luthar & Cushing, 1999. Overparenting and its effects on children’s development. https://doi.org/10.1080/15267439909531874
- Bandura et al., 1999. Self-efficacy: The exercise of control. https://psycnet.apa.org/record/1999-02308-000
- Bandura, 1977. Self-efficacy: Toward a unifying theory of behavioral change. https://doi.org/10.1037/0003-066X.32.2.180
- Maddux & Meier, 1995. Self-efficacy: A key to productive change. https://doi.org/10.1037/0022-3514.69.2.454
- Dedonna, D. J.. The Sabbatical Project. https://www.sabbaticalproject.com
- Gilbert, E.. Curiosity-over-passion guidance.
- Batsman, 2025. How to Trust and Be Trusted. https://www.pushkin.fm/audiobooks/how-to-trust-and-be-trusted
- Algan et al., 2025. 2025 World Happiness Report - Chapter on Trust. https://worldhappiness.report/ed/2025/trusting-others-how-unhappiness-and-social-distrust-explain-populism/
- Janis et al., 1965. Janis, I., & Feshbach, S. (1965). Effects of Fear and Requirement for Specificity upon Attitude Change. Journal of Personality and Social Psychology, 2(6), 851-858.. https://doi.org/10.1037/h0022636
- Van de Ven et al., 2013. Good, A., & Van de Ven, N. (2013). The role of social comparison in the development of motivation: When and why upward comparisons lead to positive results.. https://doi.org/10.1007/s12673-013-0131-7
- Silver Medalist Study, 1995. Miller, D. T., & Gunasegaram, S. (1995). When the ball is in your court: A study of the Olympic medalists and their emotional displays.. https://doi.org/10.1006/jesp.1995.1011
- Gross, 1998. Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review.. https://doi.org/10.1037/0033-2909.124.3.414
- Nolen-Hoeksema et al., 2008. Cognitive emotion regulation: Theory and evidence. https://psycnet.apa.org/record/2008-13853-002
- Smyth et al., 2008. Expressive Writing and Health: Review of the Literature. https://doi.org/10.1037/a0012250
Related articles: